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January 4, 2013     Cape Gazette
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January 4, 2013

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Cape Gazette SPORTS & OUTDOORS : FRIDAY, JANUARY 4 - MONDAY, JANUARY 7, 2013 75 : TL00 ..... .... DAN COOK PHOTOS 2013 POLAR BEARS pose for a picture before taking the New Year's Day Polar Bear Plunge at Cape Henlopen State Park. New Year's Day ocean is cold! What do .you think? Gosh! By Dave Frederick The official New Year's Day 2013 Cape Henlopen Atlantic Ocean water temperature was picked up off the Napoleon Dy- namite weather wire: "It's cold; what do you think? Goshl" Fifty-five Lewes Polar Bears plus a few in witless protection who refused to sign in jumped into a 45-degree ocean that was flatter than a steamrolled house cat. Te purpose of it all is polar personal, with most considering it an arctic cathartic re-energiz- ing experience, shaking and bak- ing off the past while vigorously entering the continuously mov- ing present. A touching moment occurred when Ralph Gooch and his grandson D.D. Gooch and great- nephew Tyreik Burton jumped in together. "That's for Betty Gooch," said Ralph, a longtime Lewes Polar Bear. Betty, his wife, was a popular teacher and com- munity impact person who died from cancer in 2012. The following bears admitted to taking the plunge: Jack Lingo,Tessa Shoul Shan- non Kelly, Leigh Lingo, Regan Lingo, Carrie Lingo, Brian Flem- ing, Topher Moore, Henry Daw= son, Chip Davis, Connie Miller, John Jones, Wesley Johnson, Kristen Cannatelli, Troy Can- natelli, Deanna McCall Blizzard, Jimmy Vennard, Dale johnson, Grace Hess, Amanda Focht, Bernadette Samanns, Alan Herr, Erick Hawk, Ray Blakeney, Steve Welsh, Ion Fletcher, Luke Gilbert, Keith Pdcker, Karen Gus- mer, James Gusmer, Tom Gus- merl Danny MacElrevey, Larry Sharp, Bob Hughes, Alison Hughes, Ed Osienski, Bruce Egolf, Autumn Davis, Rich Lantz, Marc Ashby, Joe Cahill, lack Frederick and Mike Cleaver. Gordon Davis, Greg Ma Brian The next Lewes Polar Bear Mack, Lorraine Wilsoneorge jump is the Polar Plunge for Spe- Wilson, Austin MacElre, D:D. cial Olympics sunday; Feb. 6, in Gooch, Boo Boo Jr., Tyr Bur- Rehoboth Beach. ton, Ralph "Betty Boops'#Gooch, Go to for more Esmelda Bauer, Spencer Steele, information. N ,ii Plungers (I-r) Regan Lingo, 14, Shannon Kelly, 13, Leigh Lingo, 14, and Olympic hock- ey team member Carrie Lingo huddle for warmth after the 2013 New Year's Day Polar Bear Plunge at Cape Henlopen Stater Park, Karen Gusmer, 15, makes a speedy exit Lorraine Wilson is assisted leaving the from the chilly surf. chilly Atlantic Ocean by her son George. Making the plunge for the popular late Cape teacher Betty Gooch are grandson D.D. Gooch, family friend Tyreik Burton and Betty's husband Ralph Gooch. Six things to remember when making a new year's fitness plan K, it's that time of year when you want to buckle down and get in better shape, but the way you approach your fitness plan will determine whether you experience success or failure. Here are six things to remember that will help you get started the right way in the new year. Stmslo/ One of the biggest mistakes people make when starting a fit- ness plan is going too hard too soon, only to fizzle out without getting any real results. This usu- ally happens because they are so anxious to get in shape, they end up doing workouts that their bodies aren't ready for, and they become discouraged and quit. You can avoid this by starting out slowly with a workout that's easy enough to be successful but hard enough to know you did some- thing. Remember, soreness is not a gauge of success; if you are so sore you can't walk up the stels after your first session, you'll need to ease up. Instead', start off with about 60 percent effort and add weight as your body gets used to the workout. Cycle intensity Most people need to change flae intensity of their workout every three to five weeks to con- tinue making progress. This means adding weight, reps or sets, or upgrading to more difficult ex- ercises to keep your body off bal- ance and continually challenge your muscles. If you are just start- ing, you don't need to change a lot, because cycling the weight lifted for the first four weeks will set you up for long-term progress. A good example would be lifting at 60-70 percent on week one, 70- 80 percent week two, 80-90 per- cent week three and then finally 90-100 percent week four. This will ensure that you are progres- sively challenging your body and building the foundation needed to bum fat and gain lean muscle, Go for quality, not quantity When it comes to getting in shape it's important to constantly challenge yourself, but don't con- fuse quality with quantity. Who cares if you can do 50 minutes of cardio when 15 minutes at a high- er level would give you much better results? Why spend hours in the gym doing countless sets of weight training if you are lift- ing weights too light to exhaust your muscles? Gradually work- ing up to a workout with chal- lenging weights and good form along with tough cardio will go a lot further than just spending a lot of time at the gym. realistic goals When confronted with a task, it's important to set small, attain- able goals that are realistic and can be accomplished in a reason- able amount of time. Once you reach your first goal, re-evaluate and set a new goal. For example, maybe your first goal will be to be consistent with your work- outs during the month of Janu- ary, and then in February you might decide to drop an addi- tional 1-2 pounds per week. Re- member, little goals add up to big accomplishments and help guide you in the right direction. Make a fitnessjoumal For most people, working out is mindless experience where all they have to do is show up and do some reasonably hard work and the rest will take care of itself. They fail to realize that results de- pend on constantly challenging yourself with new and creative workouts. Keeping records of past routines will give insight on what you've done and how to make the necessary changes to continue making progress in the future. As the old saying goes, "How do you - know where you're going if you don't know where you've hee,, Change your diet The missing component and the reason most people fail to get in shape is they refuse to change their diet. The bottom line is, you. are what you eat, and if you want to lose fat and expose lean mus- cle, you must eat healthy. This doesn't mean you can't eat your favorite foods every once in a while, but it does mean you will have to change your lifestyle and sacrifice foods that are stopping you from reaching your goals. Eating smaller, more frequent meals, adding quality protein to your diet and cutting sugar and high-glycemic carbohydrates out of your diet will yield the best re- suits. Chris Antonio is a personal trainer and former world-class weightlifter. He has been lifting for more than 20 years and hastrained a wide variety of clients ranging from All-American athletes to the average person trying to get into shape. To send a question to the Ask the Trainer column, email Chris at or check out for training tips, news and inspirational stories. '